Mantra’s of Sound Sleep

There are many reasons for sleep deprivation: work, chores, babies, worry, parties or late night television are just a few. 


1. Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week.


2. Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to a non-restful night's sleep.


3. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern. Napping can affect the quality of night time sleep.


4. Regular exercise can improve sleep quality and duration. Exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.


5. Limit activities in bed and the bed is for sleeping. If you suffer from insomnia, do not play with gadget/ Phone/ Tablet, study, or make phone calls, while in bed or even in the bedroom, and avoid watching television or listening to the radio.


6. Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. You may also suffer from gastroesophageal reflux (GERD) or heartburn.


7. Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling asleep.


8. After dinner review the day and make plans for the next day. Get all your worrying over with before you go to bed.  


There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed.